60 Minutes Advanced Triceps Workout with Dumbbell
A 60 minutes strength workout targeting your triceps using dumbbell equipment. 4 exercises, 17 total sets, designed for advanced lifters.
60 Minutes
Duration
17
Total Sets
3-6 reps
Rep Range
~893
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lie on a flat bench holding the bar (straight or EZ-bar) above your chest with arms extended.
- Lower the bar toward your forehead by bending your elbows — this is why they are called skull crushers.
- Keep your upper arms vertical and stationary.
Hinge forward at the hips and pin your upper arm against your side, parallel to the floor.
Form cues
- Hinge forward at the hips and pin your upper arm against your side, parallel to the floor.
- Extend the dumbbell straight back by straightening your elbow completely.
- Squeeze the tricep hard at full lockout and hold for a one-count.
Hold a dumbbell with both hands overhead, arms fully extended.
Form cues
- Hold a dumbbell with both hands overhead, arms fully extended.
- Lower the weight behind your head by bending your elbows.
- Keep your upper arms close to your ears and stationary.
Finish strong — take the last set close to failure.
Form cues
- Lie on a flat bench holding dumbbells above your chest with arms extended.
- Lower the dumbbells by bending your elbows, keeping upper arms stationary.
- Lower to the sides of your head or slightly behind.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
Get this triceps workout personalized for you
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